Warmup:

500M Row

Walking kicks 30’

Inch worm 30’

Side lunge 30’

Bear crawl 30’ and back

:30 Kneeling wrist stretch

10 Alternating V-Ups

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk

S/S/S:

Hang Squat Clean

On a running clock…

0:00-5:00, do 3 sets @70%

5:00-10:00, do 2 sets @75%

10:00-15:00 do 2set @80%

Finish each set with 1 Push or Split Jerk

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Final time hitting our Hang Squat Clean before our Oly 1RM re-test. %s go up a little but rep count stays the same.  Dial in the form on these!

WOD:

Partner Workout

15 Min AMRAP:

5 Strict Press (75/55)

10 Thrusters

15 Ab Mat Sit Ups

*Partner 1 completes one full round while Partner 2 rests.  Switch after each completed round.

Video courtesy of Misfit Athletics.

Partner WOD!  We’re keeping the load a bit lighted just in case we have any Thrusters in 25.2 this week.

Scaling Options:

Bar weight -> 65/45 -> as needed (ELITE: 95/65)

Sit ups -> Feet Anchored (ELITE: GHD Sit ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min